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Pump City
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General
Beginner
None
Plan Details
The Pump City routine by degdawgs is a 25 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Plank
3 Sets
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,8,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 20 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Day 2
New Workout
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Pullover
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 3
New Workout
Est. 0 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Farmer Walk
4 Sets x 40 Reps
Day 4
New Workout
Est. 0 min
7 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 10 Reps
Day 5
New Workout
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dip
3 Sets x 10 Reps
Day 6
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Barbell Deadlift
7 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 7
New Workout
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
7 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 6 Reps
Farmer Walk
4 Sets x 40 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Day 8
New Workout
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 20 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 25 Reps
Dumbbell Shoulder Shrug
4 Sets x 25 Reps
Day 9
New Workout
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Pullover
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Incline Bench Row
4 Sets x 15 Reps
Barbell Snatch Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 10
New Workout
Est. 0 min
15 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 5 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 7 Reps
Dumbbell Reverse Lunge
3 Sets x 7 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 17 Reps
Farmer Walk
4 Sets x 50 Reps
Cat Stretch
3 Sets x 10 Reps
Hip Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Standing Trunk Rotation
3 Sets x 10 Reps
Standing Trunk Rotation
3 Sets x 10 Reps
Day 11
New Workout
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 25 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Day 12
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Barbell Deadlift
7 Sets x 5 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 7 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 13
New Workout
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
6 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 7 Reps
Dumbbell Walking Lunge
3 Sets x 7 Reps
Farmer Walk
4 Sets x 50 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Day 14
New Workout
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 17 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 15
New Workout
Est. 0 min
7 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 10 Reps
Day 16
New Workout
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Pullover
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 7 Reps
Dumbbell Incline Bench Row
4 Sets x 20 Reps
Barbell Snatch Deadlift
4 Sets x 5 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 17
New Workout
Est. 0 min
15 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 5 Reps
Barbell Squat
6 Sets x 7,7,7,7,10,10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Farmer Walk
5 Sets x 50 Reps
Cat Stretch
3 Sets x 10 Reps
Hip Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Standing Trunk Rotation
3 Sets x 10 Reps
Standing Trunk Rotation
3 Sets x 10 Reps
Day 18
New Workout
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 25 Reps
Dip
4 Sets x 15 Reps
Day 19
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Barbell Deadlift
6 Sets x 4 Reps
Pull-Up
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 7 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Day 20
New Workout
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
7 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Farmer Walk
5 Sets x 40 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Day 21
New Workout
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Plank
3 Sets
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 15,15,15,20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 25 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 25 Reps
Dumbbell Shoulder Shrug
4 Sets x 25 Reps
Day 22
New Workout
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Pullover
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 7 Reps
Dumbbell Incline Bench Row
4 Sets x 20 Reps
Barbell Snatch Deadlift
4 Sets x 5 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 23
New Workout
Est. 0 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 5 Reps
Barbell Squat
7 Sets x 6,6,6,6,8,8,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Farmer Walk
5 Sets x 50 Reps
Day 24
New Workout
Est. 0 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Barbell Deadlift
6 Sets x 4 Reps
Pull-Up
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Day 25
New Workout
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Farmer Walk
5 Sets x 50 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
